Tue Jul 14

Train/Move
3 Rounds For Time (22 Min Cap):
25 GHD Sit-ups (or V-ups)
200m Run
25 CTB Pull-ups (or Jumping Pull-ups)
200m Run
25 Ring Dips (or Push-ups)

-Round 2 reduce to 20-200-20-200-20
-Round 3 reduce to 15-200-15-200-15

Warm-up
2 Sets:
1 Min Bike
5/5 Half Kneeling Hip Rocks
50’ Double OH Carry
20 Front Plank Shoulder Taps

Strength/Skill
For Time (10 Min Cap):
30 Strict HS Push-ups / Push-ups

Strict Press, Every 2.5 Mins x 3:
5 @ 57.5, 5 @ 67.5, Max Reps @ 77.5%

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Stimulus
Strength: starting with our push-up test today (last done May 26th, 2026). Goal should be to complete in as many/few sets as needed for the best time. If that means 10 sets of 3, following an EMOM, so be it. Sets of 5-10 reps should be challenging, if you can do 30 push-ups in a row then work on an overhead movement such as box handstand push-ups or dumbbell strict presses. Strict presses are meant to be light for your sets of 5, then challenging for your 77.5%, where you’re going to stop 1 rep shy of failure (3-6 reps)

Train/Move: without the rest included, you have 20 minutes to complete the three rounds of varying reps. Round 1 has the most volume of gymnastics, each round following decreases by 5 reps each, run distances remain the same. This means you will spend the most time on the first round and hope to maintain the same pace as you fatigue (6:40/round on average)